Fr 15. Dez
a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
scorpion
b) warm up 5min
3 rounds
15 bar hops
12 elbow rotations
9 good mornings (empty bar)
6 strict press
c) clean & jerk complex 15min
for load
1 deadlift
1 power clean
1 hang power clean
1 push jerk
d) benchmark conditioning 12min
"DT"
5 rounds for time
12 deadlifts 70/50kg
9 hang power cleans
6 push jerks
compare to 19.12.2022